Njira ziwiri zochitira masewera olimbitsa thupi bwino pa treadmill

Ndi kuchuluka kwa masewera olimbitsa thupi mdziko lonse komanso kutchuka kwa ma treadmill apakhomo, okonda masewera olimbitsa thupi ambiri amagula ma treadmill kunyumba kuti azichita masewera olimbitsa thupi ndikusunga thanzi lawo. Chomwe chimatchedwa "ntchito yoti muchite zinthu zabwino chiyenera kukulitsa zida zake", ngati mutagwiritsa ntchito treadmill pothamanga, chingakhale chowononga ndalama zambiri. Lero ndikuphunzitsani njira ziwiri zogwiritsira ntchito bwino treadmill pochita masewera olimbitsa thupi, ndikukulitsa ntchito za treadmill kunyumba mokwanira. Tiyeni tiwone.

01 Kalembedwe koyenda m'mapiri
Tonsefe tikudziwa kuti ma treadmill amatha kutsanzira kukwera mapiri mwa kusintha mtengo wa phiri. "Kuyenda m'mapiri" ngati njira yophweka yochitira masewera olimbitsa thupi, ndi yoyenera kwambiri kwa anzanu omwe sanalandire maphunziro aukadaulo othamanga ndipo amagwiritsa ntchitomakina opumira matayalakwa nthawi yoyamba.
Gwiritsani ntchito njira yeniyeni ya "kuyenda m'mapiri": Choyamba pezani malo a batani losinthira mtunda pa treadmill, ndikupeza mphamvu yophunzitsira yogwirizana ndi mitundu yosiyanasiyana ya mtunda. Poyamba, mtunda ukhoza kusinthidwa kuti ugwirizane ndi mtunda wapakati wa nthaka, zomwe zimakhala zosavuta kuti minofu yathu ilowe mu mkhalidwe wochita masewera olimbitsa thupi. Pambuyo potenthetsa msanga, matupi athu pang'onopang'ono amazolowera ndipo amatha kuthana mosavuta ndi mphamvu ya masewera olimbitsa thupi omwe ali pansi pa mtunda, ndikusintha pang'onopang'ono mtunda wa treadmill, kuti tiphunzitse bwino ntchito ya mtima ndi minofu yathu.
Dziwani kuti tikamachita maphunziro a "kuyenda m'mapiri", tiyenera kukhala ndi kaimidwe koyenera mwachibadwa komanso patsogolo pang'ono, manja akugwedezeka mwachibadwa panthawi yoyenda, bondo siliyenera kutsekedwa, samalani ndi dongosolo la phazi likamatera, ndikugwiritsa ntchito mokwanira mphamvu yotetezera ya chipika kuti bondo lisakhudzidwe kwambiri komanso kuwonongeka. Kuphatikiza apo, chifuwa sichiyenera kukwezedwa kwambiri, ndipo mwendo uyenera kusungidwa kumbuyo kwambiri kuti upewe kuvulala kwa msana. Kugwiritsa ntchito koyambirira kwamakina opumira matayalaAnzanu ophunzitsa, musaganize kuti "kukwera pang'onopang'ono" ndikosavuta kwambiri, bola ngati aliyense angapeze pambuyo pa zomwe zachitika, zovuta sizing'onozing'ono. Ndipotu, maphunziro a treadmill ali ndi mawonekedwe ake, kuwonjezeka kulikonse kwa zovuta, kutenga nawo mbali kwa minofu ya miyendo kudzakula kwambiri, ndipo zidzafunika machitidwe ambiri a aerobic ndi anaerobic kuti mutenge nawo mbali. Ichi ndi chimodzi mwazifukwa zomwe treadmill imatha kuphunzitsa mokwanira aerobic ndikupanga minofu ya m'chiuno ndi miyendo.

Ngati njira yoyamba ndi yophunzitsira yoyambira, "high-intensity interval full speed" ndi njira yophunzitsira yaifupi komanso yamphamvu kwambiri. "High-intensity interval full speed run" imaganizira kwambiri za nthawi yophunzitsira, ndipo njira yophunzitsira yaifupi yamphamvu kwambiri imatha kufulumizitsa kuwonjezeka kwa β-endorphin mu plasma yathu, zomwe zingatithandize kukhala ndi maganizo abwino. "High-intensity intermittent full speed running" ndi njira yotchuka yolimbitsa thupi masiku ano, nthawi zambiri masekondi 20 mpaka 60 othamanga mwachangu masekondi 20 mpaka 60 opumula ndi njira yozungulira, yomwe ingatithandize kukwaniritsa zotsatira za Qi ndi kuyenda kwa magazi ndikuwonjezera thanzi la thupi. Nchifukwa chiyani zotsatira za "high intensity interval full speed running" zimakhala bwino? Izi zili choncho chifukwa kuthamanga mwachangu kumafuna mphamvu ya minofu ndi mgwirizano wa mafupa m'thupi lathu lonse. Nthawi yomweyo, tiyenera kukhala ndi ntchito yabwino ya mtima ndi mapapo ndikusunga bwino minofu yapakati pa thupi. Ngakhale kuti masewera olimbitsa thupi a "high-intensity intermittent full speed run" ndi abwino komanso achangu, zikutanthauzanso kuti ndi osavuta kuvulala, kotero ngati mukufuna kuchita masewera olimbitsa thupi a "high-intensity intermittent full speed run", onetsetsani kuti mwachita masewera olimbitsa thupi a magulu angapo kaye, kuti minofu yonse ya thupi ikhale yokonzeka bwino kuti igwire bwino ntchito, zomwe zingachepetse kwambiri kuvulala kwa masewera. Kuwonjezera pa masewera olimbitsa thupi awiri omwe ali pamwambapa, pali njira zambiri zosangalatsa komanso zosangalatsa zolimbitsa thupi zomwe tingazifufuze. Ngati muli ndimakina opumira matayalaZothandiza, valani nsapato zothamangira nthawi yomweyo.